4600 yds

500 w/up
8x75 odds: free swim, evens: choice 25 kick, 25 drill, 25 swim

300 pull Descend
200 kick 25 fast, 25 ez
100 IM Drill

300 kick
200 IM
100 pull

300 IM
200 pull
100 kick

10x50 odds: 50, evens: 100
200 DPS
8x50 odds: 45, evens: 1:00
200 DPS
6x50 odds: 40, evens: 1:00
200 DPS
4x50 choice
200 DPS
2x50 1. sprint from a dive 2. recovery